AF WEEK 2, Day 1

ACCESSORY:
1-3 rounds, go by feel and rest as needed between:

1) 10-15sec Copenhagen Plank
2) 10-20 GHD Hip Extension

RPE 4

3 kierrosta kaverin kanssa ”aikaa vastaan”
A ja B osiot vuorotellen

A.
30 wall ball
30 mave 2 raskaalla kuulalla
30 burpee kuulan yli
- 2 min huili
B.
50 am. heiluri
50 abmat istumaannousu
50 cal ergo
- 2 min huili

Toistot saa jakaa miten parhaaksi näkee

Ensin osia A, 2min huili. Sitten osio B, huilin (2min) jälkeen taas A jne. Yht 3 kierrosta

Tc 40 min

Deadlift, rest 3:00 b/t sets

Build to heavy 1 (H1) @ RPE 7
+
1-2 x 6 @ 85-90%H1

Amrap25 with a partner:
300m row-ski
30 wb
20 weighted lunges
10 burpee box jump overs
600m bike-400m echo
toistot saa jakaa miten vain. Toinen tekee, toinen huilii
laitteita vaihdellen

3 rft

5 wall walks
10 deadlift @80
15 wallballs
20 kb swing @28
25 situps

Ft
10-9-8-7-6-5-4-3-2-1 kb hang squat snatch right arm
10-9-8-7-6-5-4-3-2-1 kb hang squat snatch left arm
1-2-3-4-5-6-7-8-9-10 burpee box jump overs

TC: 20 min

EMOM 20 (0:45 work / 0:15 rest)

1) Row for calories
2) Wall balls @ 9/6kg
3) Burpee box jump overs, 24/20″
4) Rest

– Rest 5:00 –

EMOM 20 (0:45 work / 0:15 rest)

1) Shuttle runs*
2) DB snatches, alt @ 22.5/15kg (50/35lbs)
3) Wall walks
4) Rest

• 1 shuttle run = 7.62m out + 7.62m back. Don’t go off too hot on these so as not to get your achilles sore for the upcoming weeks.

Overview. Two long EMOM blocks focused on movement capacity on classic Open/Quarter-finals movements. The 0:45 / 0:15 structure ensures you’ll get a chance to focus on each movement properly (but be fast in transitions so you start the next one on the minute. Don’t be late). The goal is steady output and clean execution across all 20 minutes in each block.
Effort. Work at ~8/10. Each work window should feel demanding but repeatable.
Feel. Hard but still controlled. You’re not looking to redline here but to build capacity in these movements.
Adaptation. Develops movement capacity and the ability to sustain high oxygen demand across repeated short efforts. Improves tolerance to heavy breathing, pacing control under incomplete recovery, and movement efficiency when fatigue accumulates over longer EMOMs.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your outputs (cals, reps) consistent from early to late rounds?
– Which station caused the biggest drop in quality or pace?
– Did the short rest allow you to reset and focus, or did fatigue carry over too much?
– What pacing or movement adjustment would help you next time?
Movement options.
Row → Ski or air bike
Wall balls → lighter ball only if necessary
Burpee BxJO → lower box → step over
Shuttle runs → do them, BikeErg only if cannot
DB snatches → 15/10kg (35/20lbs)
Wall walks → Seal walk for distance → Hand-release push-ups

EMOM8
1: 8-12 cycklist squats
2: 30s plank hip rotations

EMOM6
1: 8-12 sideplank clamshell
2: 8-13 sideplank clamshell

2 Rounds, Both for time
21/15 (cal) Row
15 Thrusters*
21, 15 or 12 Chest-to-bar pull-ups**

– Go every 5:00 –

– Rest 8:00 before next part –

2 Rounds, each for time
21/15 (cal) BikeErg
12 Power snatches*
21, 15 or 12 Bar-facing burpees**

– Go every 5:00 –

• Choose a load that allows you to a) go unbroken, b) try to move fast, c) not be too easy. Example weights. 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs) ** Choose a rep scheme that a) you can do unbroken, b) you can move fast with, c) is not too easy Intent. Your goal today is to move fast. Ideally we’re looking to keep all work unbroken with quick transitions to explore how fast we can (without the wheels coming off). Make sure the movement options support this ( = don’t make it so hard that the work becomes a grind).

Overview. These are short, high-output intervals designed to develop your “game-speed”. Each round is brief and separated by fixed rest so you can push hard, move cleanly, and repeat similar performances. The goal is not survival, it’s learning how to apply speed and precision under pressure.
Effort. Work at ~9/10 for each round. Push from the start! You should feel “under pressure” from the first minute, but never lose control of movement quality. The intent is to get enough recovery to move fast each time (even if it won’t be easy). Aim to complete each round at a faster pace than the previous one.
Feel. Each round should feel sharp and demanding rather than a grind. These will be hard but you don’t want the wheels to come off in the middle of a round. You should feel like you’re racing, but still able to make good decisions: fast transitions, confident sets, no hesitation.
Adaptation. Builds high-end repeatability and confidence at competition pace. Trains the ability to push intensity, cycle moderate loads quickly, and maintain technical quality under time pressure. Reinforces pacing awareness for short, hard efforts.
Debrief. Take 2-3 minutes after the workout to reflect
– Were your round times consistent across all efforts in each part?
– What changes were you able to make to move faster?
– Were your load and rep choices appropriate for true game speed?
– What would you adjust to make each round feel faster without sacrificing control?
Movement options.
Row/BikeErg → Another machines for same calories
Barbell → see options above OR 30/20kg (65/35lbs), 25/15kg (55/35lbs), weight you can do unbroken sets with
Chest-to-bar pull-ups → drop the reps to 9 or 6 → Pull-ups (21, 15, 12, 9 or 6) → Jumping pull-ups (same rep options as pull-up)

3 kierrosta 3 min välein

8+8 bulgarian split squad 16/24 kg
10+10 m kyykkykävelyä sivuttain (vastuskuminauha/lisäpaino)
16 askelkyykkyhyppyä